By Dayne Hudson
We all hit brickwalls whilst trying to gain muscle mass.
So it's handy to have a little bag of goodies that you can dip into to try and break through your training plateau.
So let's take a look inside the FIT'N'FLEXED nap sack!
THE BODYBUILDING TIPS TO HELP YOU CONTINUALLY GAIN MUSCLE
Research shows that using one technique known as forced repetitions can potentially help you build size.
A forced repetition involves the use of a spotter to help you perform more reps after you've already reached muscle failure.
The theory is that the forced reps will create more stress for your muscle fibres and induce muscle growth (1).
Research has found drop sets to work (2), however there's still not enough concrete evidence to say they work for sure.
However, its still an awesome tactic for something different none the less, and certainly worth a go considering there is data behind it.
WORKOUT TIPS FOR BUILDING MUSCLE: DROP SETS
So what are drop sets?
They are when you perform a set to muscle failure, then reduce the load and keep training until muscle failure again, and then repeat the process again.
It is usually best performed on pin loaded machines, where you can easily reduce the load to continue lifting within a matter of seconds.
It's thought this muscle building technique can help you grow more muscle by creating a larger amount of fatigue (3).
Let's hear from the researchers from the above cited study:
"Training to failure might allow advanced lifters to break through training plateaus when incorporated periodically into short-term microcycles."
So whilst the evidence is there for something like drop sets in your bodybuilding program, it's important to remember that training to failure all the time might not be the best option, given the word from the authors above.
Further research has found that the addition of a drop set to a standard workout, resulted in a significant amount of muscle growth, in comparison to the standard workout (4).
The benefits of drop sets is that you don't need a spotter as you do with forced reps.
So if your gym buddy has gone soft on you, at least you know you can do some drop sets for more potential muscle growth!
SHOULD I DO DROP SETS AND FORCED REPS FOR MUSCLE GAINS?
There's certainly enough evidence to suggest it's worth giving a go.
Pushing past muscle failure is a great way to add muscle size, but it cannot be done all the time.
Doing so can result in overtraining which is detrimental to muscle growth (3).
But use the forced reps and drop sets to your advantage when things feel like they're stalling, and see how it works.
But promise me this, monitor your results BEFORE you begin these muscle building techniques, to see just how effective they are!
"Stay Fit, Stay Flexed!"
REFERENCES
(1) Schoenfeld B. Thse use of specialized training techniques to maximise muscle hypertrophy. Strength and Conditioning Journal. 2011.
(2) Ahtiainen, J. P., Pakarinen, A., Kraemer, W. J., & Häkkinen, K. (2003). Acute hormonal and neuromuscular responses and recovery to forced vs maximum repetitions multiple resistance exercises. International Journal of Sports Medicine, 24(6), 410-418.
(3) Willardson, J. M. (2007). The application of training to failure in periodized multiple-set resistance exercise programs. Journal of Strength and Conditioning Research, 21(2), 628-631.
(4) Goto, K., Nagasawa, M., Yanagisawa, O., Kizuka, T., Ishii, N., & Takamatsu, K. (2004). Muscular adaptations to combinations of high- and low-intensity resistance exercises. Journal of Strength and Conditioning Research, 18(4), 730-737.
